When battling a cold, getting a good night’s sleep can be challenging. Here are seven effective strategies to help you fall asleep and stay asleep, even when you’re feeling under the weather.
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Elevate Your Head
Sleeping while congested can be a real struggle. To alleviate this, try raising your head while you sleep, which can help drain your sinuses. Instead of piling up pillows, which may cause neck discomfort, consider placing a few large books under your mattress to elevate your upper body comfortably. -
Mind Your Medications
Before bedtime, you might need a decongestant or cold medication. However, be cautious as many of these products contain caffeine or other stimulants that can disrupt your sleep. Aim to avoid any caffeinated beverages or medications after 3 or 4 p.m. and consider a nighttime cold remedy that promotes drowsiness. -
Use a Nasal Spray
Breathing through your nose while sleeping can be nearly impossible when you’re congested. Nasal sprays can help clear your passages, making it easier to breathe. Opt for natural options like those available at Snorple, which effectively decongest without the risk of keeping you awake. -
Create a Steamy Environment
Frequent nose blowing can irritate your skin and lead to headaches. To help soothe your sinuses before bed, take a hot shower or bath. Additionally, placing a bowl of water on your radiator overnight can maintain humidity in your room, preventing your throat from drying out and alleviating a tickly cough. -
Try Nasal Strips
Nasal strips are an excellent solution for improving airflow through your nose. Applying one to the top of your nose helps keep your nostrils open, facilitating easier breathing. Snorple’s hypoallergenic nasal strips come in two sizes and can be used alongside other decongestants or nasal sprays. -
Optimize Your Sleep Space
A comfortable sleep environment is crucial for restful sleep. Ensure your room is dark and free of distractions. Eliminate all sources of light and avoid using electronic devices before bed, as the blue light emitted can interfere with your sleep patterns. -
Change Your Sleeping Position
Sleeping on your back can exacerbate snoring, especially when you have a cold. Instead, try sleeping on your side. If you’re accustomed to back-sleeping, propping yourself up with pillows can help prevent you from rolling over during the night.
To navigate the challenges of snoring, consider exploring effective solutions such as the best anti-snoring mouthpiece available from Snorple. For more insights into snoring solutions, check out our guide on over-the-counter snoring solutions vs. oral appliance therapy, or learn more about snoring causes from the Mayo Clinic.
If you’re dealing with a snorer yourself, our post on how to sleep with a snorer offers practical tips to enhance your sleep quality.
To Summarize:
Implementing these strategies can significantly improve your sleep quality while dealing with a cold. By elevating your head, being mindful of medications, and optimizing your sleep environment, you can create a restful space that promotes recovery. Don’t forget to explore additional resources and solutions to tackle snoring effectively.